Back Raise Hands And Legs Lifted

Video coming soon...

The back raise hands and legs lifted workout is designed to primarily engage the lower back and upper back muscles.

By using bodyweight as resistance, this exercise targets these specific areas without overstating its effect on auxiliary muscles.

With hands and legs lifted off the ground, the bodyweight creates a challenging resistance that strengthens the back muscles.

This workout is an effective way to improve posture, stability, and overall back strength using minimal equipment.

Lie face down on a mat with your legs extended and your arms extended overhead.
Engage your core and glutes to lift your chest, arms, and legs off the ground simultaneously.
Keep your neck in a neutral position and gaze towards the floor to maintain proper alignment.
Squeeze your shoulder blades together as you lift your arms and chest higher.
Continue to lift your legs as high as possible while maintaining control.
Hold the lifted position for a brief moment, focusing on the contraction in your back muscles.
Slowly lower your chest, arms, and legs back down to the starting position.

Engage your lower back by lying flat on your stomach and placing your hands and legs lifted off the ground. Keep your core tight and focus on squeezing your glutes to activate your lower back muscles.
For an advanced variation, try lifting your hands and legs higher, aiming to create a straight line from your fingertips to your toes. This will challenge your upper back and improve your overall form and stability.
Ensure proper form by keeping your neck in a neutral position, avoiding any strain or tension. Imagine lengthening your spine and keeping your head aligned with your body, allowing your upper back to fully engage in the exercise.
Focus on breathing deeply and exhaling as you lift your hands and legs. This will help you maintain control and stability throughout the movement, allowing your muscles to work effectively and efficiently.
To maximize the benefits of this exercise, incorporate it into your regular bodyweight routine. Aim for 2-3 sets of 10-12 repetitions, gradually increasing the intensity and duration as you progress. Remember, consistency is key to achieving your fitness goals!